Fitness. Fellowship. Faith.
THE THANG: Battle buddy runs with exercises to advance.
MARY:
ANNOUNCEMENTS:
COT:
THE THANG: 4 corners, reps with rocks, hill sprints.
MARY: yes
ANNOUNCEMENTS: none
COT: Best plans often fail…have a backup plan.
THE THANG: Roll the workout die at each light pole around the Big Loop and do the exercise. We bear-crawled between some of the poles and lunged between some, but we mainly fellowship-moseyed between them. We made it through 25 poles before having to mosey back to the AO due to time. We did a lot of lunges, merkins, burpees, and mountain climbers.
MARY: An extra roll of the die led to some more mountain climbers, and we did 50 dips to make up for the fact that we never landed on dips during any of the rolls.
ANNOUNCEMENTS: Uncovered
COT: We just prayed it out.
Workout:
12 station circuit. 45 secs each station running a lap in between. Did sprinkle in some shuffles, high knees, butt kickers, and the upmost serious skipping.
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges w/ CMU
COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.
Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!
Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.
Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.
Be “Blissfully Unsatisfied!” Brothers!
”Take delight in the Lord, and he will give you your heart’s desires.“
Psalms 37:4 NLT
Announcements :mega:
UnCOVEred this Saturday
Prayers:
Kathy
Gerand
Windex
THE THANG
(Mosey to the BP)
1 — BP Warm-Up
– 50 bench pull-ups
– 50 dips
(Mosey to the front of the Super Bowl)
2 — Rings of Power Part 1
– Run up the inner ring
– Top: 10 Star Jacks (1ct)
– Base: 10 man-makers
– Total of 1 round
3 — Rings of Power Part 2
– Run the outer middle ring to the top
– Top: 10 heels to heaven (4ct)
– Base: 10 Butterfly situps (1ct)
– Total of 1 round
4 — Rings of Power Part 3
– Run the outer perimeter ring
– Opposite side: 10 elevated heel squats (1ct)
– Base: 10 Iron Mikes (1ct)
– Total of 1 round
5 — Muscle Beach Mania
– Different Xs — only 5 reps each
– 5 reps = a higher expectation of good form rather than sprinting through
– Once you’re done with 5 reps of an X, run to the CCP (Country Club Pav) and do 25 LBCs (1ct)
– Rinse and repeat for (x amount of minutes)
– The Xs (On Notecards)
– Dips
– Pull-ups/chin-ups
– Incline Merkins
– Decline Merkins
– Balanced Squats
– Box Jumps (fully stand up)
– Rope pull-ups
– Forearm plank leg lifts
– Elevated split squats
– Monkey bar gauntlet
MARY
American Indian run 1/2 back to the flag
Jailbreak / BTTW 1/2 back to the flag
ANNOUNCEMENTS
– 2024 Summer Convergence — uncovered-summer-convergence
– 7/13/24
– The Cove @ Concord Park
– 7am – 8am workout / 8am – 9am COT + coffeteria
– forms.gle/hDX7VDYkojDsfvw99
COT
Notes & takeaways from a portion of GrowSchool
(From GTE-46 (SEND ME))
1. What is your “F3 story?”
1. This matters!
2. Not only do people outside of F3 need to hear this as you EH them, but it’s also important to remind ourself and other men in F3 of this story — it helps us better understand each other and how F3 has changed our lives.
1. Rightness is a process – not a destination
2. f3nation.com/get-right-q1/ — The Pursuit of Personal Alignment
1. Commitment to the DRP (Daily Red Pill)
2. King — Fitness
1. Fatigue makes cowards of us all
2. No one cares what you can do when you’re fresh – it’s the level of integrity that you execute at when you’re smoked and tired that fights against the quote above
3. This is a daily discipline of the body
1. Queen — your “put in the body” discipline
1. Typically viewed from a nutritional perspective (diet, etc.)
2. But broaden the scope to include anything you are consuming – physically, mentally, emotionally, relationally, spiritually, etc.
3. Your King can’t outwork your Queen
1. If I workout 7x a week but have a terrible diet, it doesn’t matter how hard I’m working
1. Your King and Queen are intrinsically related and connected
1. Jester — temptation of the flesh
1. anything. that hinders the acceleration of your King, Queen, Fitness, Fellowship, and Faith.
1. https://soundcloud.com/f3nation/f3-q-source-get-right-q1